Officialgainzday

07/02/2021

💯"HOW TO" SIMPLIFIED🔥
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Look I know there's several things that go into losing fat or building more muscle.
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I just think that if most people understood the simple basics and JUST followed that, they will actually see results without having to have a PhD in Sports Science🤓.
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It's really quite simple, but IF you want to educate yourself more to get even more in depth results, please go ahead - there's no better feeling than KNOWING you don't need any help.
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Although.. still keep and open mind, people might still know a bit more than you do 😇.

01/02/2021

🤷‍♂️Should you BULK or CUT?🤷‍♂️💪
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You'd think knowing what you want to do should be as simple as ABC, but once you get to thinking about what you want.. things get a bit more complicated.🙄
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A very popular discussion is BULK & CUT. Most of us generally want abs to look nice & chizzled. While on the other hand.. you want as much muscle as possible and to look nice and big, right?
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So then comes the question - Wich side do you pick?
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So I thought I'd lay out the very basics of what you should do depending on where you're at and to maybe clear up your mind.
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CUT IF:
-You're over 15% BF (25% Female)
-You believe you'll be happier with your body
-Don't mind stunting a bit of muscle growth.
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BULK IF:
-You're at 10% BF or under (20% or lower Female)
-You want more muscle growth
-Don't mind a bit of excess fluff
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This is not a "This works for everyone" list, this is to open your mind to the Cut or Bulk discussion and figure out exactly what you want. 💪

29/01/2021

🚫💪You struggling to build mass?🤷‍♂️🏋️‍♂️
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Becoming huge for summer could be a nice goal to have given that the rona is still around and we might not even get to chill at the beach🤷‍♂️
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So might aswell get swole AF. This is how you do it.
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Most important thing, as always, is diet. Make sure you're eating in a surplus to get the most out of muscle building, and since we're looking to look BIG, having a bit of excess fluff isn't an issue.
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Your training should still be intense, you should still be progressing and having that excess energy this is a good time to get real strong. Stronk boy gang.
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Protein is also STILL super important. Obviously being in a surplus will help you, but your protein is the most crucial so make sure that's in place.

26/01/2021

💯Cut & Build for Summer 2021🔥
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Is it possible to lose fat while building muscle?
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The answer is, it depends..
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Depends on how you excecute the situation, your experience in fitness (how long you've been training) and if your body is even able to do so.
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Some people are not able to do a body recomp because of their genetics, so that's something to keep in mind.
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As we're closing out on Summer it's a good time to try this out.

26/01/2021

22/01/2021

Will you try this delish recipe?😍👅 by my Doc
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Low calorie lasagne made to taste delicious, you can replace your old high calorie lasagne with THIS & make some gainz.
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There's a whole video instruction by @ on Youtube, if you struggle to understand the steps, this video will explain step by step💯

18/01/2021

Sorry for the late post, I was doing 5x5 - 30 min rest 💀💪
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Anyways, made a nice a quick list for my homies who wanna get nice and hard for the summer with some easy protein snacks 💪.
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To be honest, I eat all these 24/7, it's so easy to get your protein intake once you have all the right essential foods IN your kitchen.
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Lemme know what u think and of you want more of these boyyzz💯

15/01/2021

🔥Are you shredding for summer this year?⛱
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We're half way through January, this means... Summer is basically in a few days 😢.
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So if you're still in your bad, haven't eaten well, still haven't trained, DON'T WORRY. I gotchu.
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See you still have time to get shredded, aslong as you promise me to start NOW. You promise? Ok good.
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Most important thing is being in a deficit. This will allow you to lose fat and see those rock hard abdominals 💪.
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Next, workout🔥. Train atleast 3x a week, still keeping your strength even though we're losing weight.
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Next!! Make sure you're getting your water in, so important, keeps you hydrated, gives you clear skin and helps reveal those abzz.
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Move around more! Walk outside, clean, walk your dog, don't drive as much. Anything to keep you more active throughout the day! 10k Steps is a nice goal.
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Add more volume to your diet. See you can still eat burgers, pizzas, tacos etc. But you can only have so much of 1 thing. Adding more volume like veggies into your meals will make sure you stay full, can eat more and stay in a good mood.

13/01/2021

🍚🍲CARBS FOR BULKING🍌🥣
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Some easy, nice carbs you could add to your bulking list. Good thing is probably all of these are super cheap in your country, and delicious AF.
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You might've heard of something called "bulking". And to make it simple, you're basically bulking up as in eating over your calorie maintanence to help you build more muscle with the extra energy you're consuming.
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Your body will be able to build muscle easier than if it were to be on maintanence or even in a deficit. This doesn't mean it's not possible to do so on either.
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You'll have to be aware that this will have some side affects.. like.. gaining a couple extra lbs of fat type. It's probably not a deal breaker for most but this means that IF you were planning to have abs by the summer, this will hinder your abs from showing with the extra layer of fat.
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This was just a very quick and easy way to put it, if you'd like to know more about bulking just search it up, I guarantee tons of info online that go deep into the science of bulking.

11/01/2021

⛷💪FASTEST WAY TO GAIN MUSCLE🏋️‍♀️💪
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✔Gaining muscle takes time, effort and consistency. It's actually quite simple once you understand, it's just a matter of who's willing to put in the work.
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✔I'll try to keep this short and simple, just mention some key things.
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✔Muscle takes TIME. Do NOT expect to look like the biggest guy in the gym in a couple of months or even in 1-2 years. Consistency and honest expectations will keep you in the game.
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✔Protein. Get in your protein no matter what, a very gymbro thing to say but it's true. I recommend 1g protein per lb BW.
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✔Train each body part atleast 2x /week. You're able to rest the muscle enough throughout the week to be able to train the same muscle group twice a week.
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✔Rest. Give yourself enough rest from your workout before stimulating the muscle again. Also get your sleep, 7+ hrs seems to be the sweet spot, but not everyone is the same.

04/01/2021

💯💪FULL CHEST WORKOUT🏋️‍♀️🔥
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Chest Press - 4 Sets x 6-10 Reps
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Chest Dips - 3 Sets x 8-10 Reps
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Chest Flies - 3 Sets x 10-15 Reps
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Incline DB Press - 4 Sets x 8-12 Reps
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If you're an advanced lifter I suggest either adding a couple more sets/ increasing the weight/ having more reps with slow & controlled reps.
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Let me know if you want a full back workout!

01/01/2021

🍕👅ANABOLIC PEPPERONI PIZZA😋🍕
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Anabolic Pepperoni Pizza, by the legend
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INSTRUCTIONS:
1. Add 90g of your flour into a blender, add a pinch of salt & your yeast packet and mix.
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2. Once mixed, pour your water until you form a dough ball and add your remaining flour. If your dough is still sticky add more flour.
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3. Spray non-stick into a bowl and place your dough and put saran wrap over. Let it sit on room temperature for 40-45min to let it rise.
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4. Spread your dough onto a large plate and form a circle, poke it with a fork to prevent the dough from bubbling when baking.
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5. Add your remaining ingredients and sprinkle some oregano for extra taste.
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6.Bake in oven on 150°C for 15-25 minutes depending on how you like it. Eat up!